CrossFit Inventive – Pure Conditioning

Warm-up

Machine 1:00

10 Leg Swings F/L

Calf 0:30 e/s

Calf Pumps x 30

Spiderman 0:30 e/s

Lower Back/Hipflexor

——–

Activation:

Tabata 20/10 x 8

Static Wall Squats

Plank Hold

Metcon (Time)

RUNNING CLOCK COMPLETE…..

10 ROUNDS FOR TIME:

10/7 CAL BIKE ERG

100M RUN

10/7 CAL BIKE ERG

10 WALLBALL 9/6KG

1:00 REST

* THE MINUTE REST IS STRUCTURED IN SO WE CAN PUSH HARDER EACH ROUND.

* MAKE SURE TO TAKE THE MINUTE, NO MORE OR LESS.
SUBS

BIKE ERG

– Small Cals, all machines are the same.

100m RUN

– 10 x 10m Shutlle runs

WALBBALL

– Reduce weight

– Air Squats